Cod Liver Oil

B.E.D. Grocery List for Stage 2

This grocery list is for Stage 2 of The Body Ecology Diet (B.E.D). The foods listed are best for individuals who want to continue to bring a chronic health issue and/or an overgrowth of yeast or bacteria back into balance. If you have not been on B.E.D. for at least 3-6 months, then best to stay with the Stage 1 Grocery List

I coined stage two “the way out” because this is when you start to see light at end of the tunnel. This stage is a big deal! You made it through the steep learning curve of colon cleansingunsalted cultured foodfood combining, and preparing grain properly. I have been where you are and know how good this feels 💃

Ready for More

Your body is on its way to re-establishing itself and likely ready for a wider variety of food. Signs you are getting better are: stronger digestion, fewer cravings, more energy, clearer skin, better sleep, etc. These are signs that your body is organizing itself into ‘better’. Once you feel these improvements, you might be ready to introduce some or all of the foods listed below. 

If you are one of the rare few that did not come to B.E.D. with digestive symptoms (i.e. diarrhea, bloating), then let the symptoms that brought you to the diet guide you. Perhaps, getting migraines was your main issue and you have not had one in a while; that is a cue. 

Move Slowly

Once ready to reintroduce a new food, go slow. With each food, observe how you feel for at least 2 days. Do you have uncomfortable symptoms? If the food lands well and moves through without any complications, try that same food again in 4 days and wait 2 more days. If continue to be in the clear, then consider that food a green light and include in daily diet. Meanwhile, continue onward and keep food combining! Continue this step-by-step process with each new food as you slowly widen your diet.

* Foods marked with an (*) are harder to digest and ones to particularly keep your eye out for bothersome symptoms. 

B.E.D. Grocery List for Stage 2 (combine with stage 1 list for complete list)



Choose products made with raw, grass-fed, and organic cow or goat or camel or sheep milk.

  • Buttermilk
  • Cheese, Raw
  • Cottage Cheese (un-creamed, dry curd)
  • Cream Cheese, Cultured
  • Crème Fraiche
  • Yogurt (raw, cultured)*


Choose organic and unrefined.

  • Rendered Lard* (from pastured animals)

Fermented Food

Choose unpasteurized.

  • Adzuki Bean Miso
  • Tamari
  • Takuan (rice bran pickle)
  • Tempeh


Choose organic, local, and ripe. Fruit is easy to reintroduce, summer is best time to do so.

Start with:

  • Grapefruit

Then try:

  • Kiwi

Then try:

  • Blackberries
  • Raspberries
  • Blueberries
  • Cherries, Sour (ripe, acerola/bing)
  • Gooseberries
  • Loganberry

Lastly introduce:

  • Grapes, sour
  • Kumquat
  • Orange (be careful as so sweet)
  • Peach, sour
  • Pineapple
  • Plum, sour
  • Tangelo
  • Tangerine
  • Tomato (raw)*


Choose to soak, sprout, and cook ‘The Body Ecology Way’. It’s best to introduce 1 grain at a time and wait about a month in between. Whole grains have less sugar than their flour forms, so mainly consume them in most natural form. 

  • White Basmati Rice
  • Brown Basmati Rice (Texmati, Jasmati)
  • Pasta (rice, quinoa, buckwheat)
  • White Corn Grits (flint corn)
  • Buckwheat Soba Noodles (100%)
  • Black Bean Noodles*
  • Whole Oats (GF)
  • Cassava flour
  • Cassava and coconut tortillas


Beans are complicated to digest because they contain both protein and starch. Start slowly with beans for your blood type and don’t mix different types in one meal. White navy beans tend to be the most well-tolerated. Soak all beans properly. When you cook them, add a strip of kombu and sea salt to make them easy-to-digest and alkaline. Beans combine well with non-starchy veggies and cultured food.


Choose a variety of nuts and enjoy in moderation, especially those suited to your blood type.  Always soak properly before consuming. 


  • Baked Blue Corn Chips (without refined canola oil/high oleic sunflower oil)*
  • Organic Blue Corn Tortillas*
  • Cassava Chips (made with palm oil)
  • Konjacu/Shirataki Noodles (combines well with protein/starches)
  • Popcorn (air-popped blue kernels best, with coconut oil or cultured butter)*


Choose to have the sweeteners listed below on their own or with a neutral food. This is because they can cause gas and bloating when they are combined with other food. For example, add honey to your tea first thing in morning and let digest 1/2 hr. before eating breakfast.

  • Honey (raw, unpasteurized // filtered or unfiltered)*
  • Blackstrap Molasses (crude, unsulphured)*


Choose to introduce these vegetables once yeast issue is under control. Combine with non-starchy vegetables or sea vegetables.

  • Beets
  • Parsnips
  • Portobello Mushroom – cooked only
  • Sweet Potatoes 


Snacks for The Body Ecology Diet

Beginner Recipe: Unsalted Cultured Vegetables

Nutritional Consultations with Tara, NC.


Brown, S. & Trivieri, L. (2006). The Acid Alkaline Food Guide. Garden City Park, NY: Square One Publishers.

Gates, D. (2011). The Baby Boomer Diet. Carlsbad, CA: Hay House, Inc.

Gates, D. (2006). The Body Ecology Diet. Decatur, Georgia: B.E.D. Publications

McBride, N. M.D. (2010). Gut & Psychology Syndrome. United Kingdom: Medinform Publishing.\

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Disclaimer: This content is for general information only; primarily educational in nature; and should not be treated as a substitute for medical advice of your doctor that you, the reader, may require for any cause whatsoever, now or in future. Consult  a medical doctor regarding any health problem(s) and keep him/her fully informed to the opinions, ideas, and dietary advice offered on this site that you find useful.

May all bellies be happy!

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